Flutter Kick
A supine exercise with the legs held low and alternately kicking up and down in small, fast strokes. It builds endurance in the lower abs and hip flexors.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Transverse Abdominis
- Quadriceps
- Sets
- 3
- Duration
- 20–40 sec
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with legs straight, hands under your hips or at your sides, and lift your heels a few inches off the floor.
Press your lower back into the floor and brace your abs.
Lift one leg a few inches while lowering the other in a small kick.
Alternate legs in a steady rhythm.
Keep your lower back down for the whole set.
Breathing: Breathe steadily and rhythmically throughout.
Coaching tips
Small, quick kicks
Lower back stays down
Legs straight
Common mistakes
Arching the lower back
Kicking too high
Holding the breath
Safety notes
Raise the legs higher if your lower back lifts off the floor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.